High protein cucumber salad has become my go-to when I’m juggling work, errands, and the kids’ endless activities. It all started one hot summer afternoon, when I had barely 10 minutes and a half-empty fridge, yet I needed something satisfying. That’s when I threw together some chilled cucumber, leftover grilled chicken, and a spoonful of Greek yogurt. One shake in a bowl later, I had a refreshing, protein-packed salad that’s now a staple in my weekly routine.
Before we dive into the easy steps, take a look at how this crisp, creamy, and colorful bowl comes to life.
Why You’ll Love This High Protein Cucumber Salad
This high protein cucumber salad is the kind of dish that checks all the boxes, refreshing, filling, and fast. Whether you’re coming home from the gym or scrambling to prepare a quick work lunch, it delivers flavor and satisfaction without fuss.
What makes it stand out? The creamy tang of Greek yogurt wraps around crisp cucumber and juicy chicken, giving you a bowl that’s both hydrating and deeply nourishing. It’s light enough for summer days, but thanks to its 50g of protein, it keeps hunger at bay for hours.
If you’re someone who’s already into easy meal preps or protein-rich dishes like our dense bean salad, this one’s going to be a new favorite in your rotation.
Best of all, everything comes together in one bowl, just shake, taste, and you’re done. Zero cooking stress, maximum flavor impact.
Ingredients & Substitutions
This high protein cucumber salad relies on a short list of everyday ingredients, perfect for busy schedules and small grocery runs. Each element plays a role in balancing freshness, creaminess, and protein power.
Main Ingredients
- 1 medium cucumber, finely sliced
- 150g cooked chicken breast, diced or shredded
- 160g low fat Greek yogurt
- ½ small red onion, diced
- 6ml olive oil
- 1 small garlic clove, minced
- Half a squeeze of lemon or 1 tsp lemon juice
- Salt and pepper to taste
Optional Add-ons
- Lemon zest for a citrusy punch
- Chopped fresh dill or mint for extra freshness
Substitutions
- No chicken? Use cooked chickpeas or grilled tofu for a vegetarian twist.
- Dairy-free? Swap Greek yogurt for a thick coconut yogurt alternative.
- Need more crunch? Toss in sunflower seeds or sliced radish.
Each swap keeps the focus on easy prep while maintaining the spirit of this energizing, high protein salad.
Step-by-Step Instructions
This high protein cucumber salad is as simple as it gets. No fancy tools, no special timing, just one bowl, a few ingredients, and a good shake. Here’s how to get it just right:
Step 1: Prepare Your Ingredients
Finely slice the cucumber and red onion. Dice or shred your cooked chicken breast. Mince the garlic if you’re using it fresh. Have your Greek yogurt, lemon juice, and olive oil ready nearby.
Step 2: Combine in a Bowl
Grab a 750ml bowl. Add the cucumber, onion, chicken, garlic, Greek yogurt, olive oil, lemon juice, salt, and pepper. Want extra zing? Add a pinch of lemon zest or chopped herbs.
Step 3: Shake or Mix
Now the fun part, cover the bowl and shake it well, or stir vigorously with a spoon. In just a few seconds, you’ll get a creamy, evenly coated mix that’s ready to enjoy.
This is what it looks like when your high protein cucumber salad is all set, closed, chilled, and ready to take with you.
Tips & Tricks for Best Results
This high protein cucumber salad is incredibly versatile, but there are a few ways to make it even better. With just a few smart adjustments, you’ll turn a quick bowl into your favorite go-to recipe for hot days and busy nights.
Keep the Crunch
For maximum freshness in your high protein cucumber salad, use English cucumbers and slice them thinly but not too thin. The idea is to keep the bite without losing moisture. Always add them last if prepping in advance.
Use Cold Ingredients
One secret to a great high protein cucumber salad is temperature. Cold yogurt, chilled chicken breast, and fresh cucumber ensure a refreshing, creamy texture that’s perfect straight from the fridge.
Make It a Meal
Turn your high protein cucumber salad into a full summer experience by pairing it with a glass of agua de pepino. This cucumber-based drink enhances hydration and adds a cooling touch to your plate.
Meal Prep Tip
If you’re preparing your high protein cucumber salad in advance, store the dressing separately and mix just before serving. That way, you avoid soggy cucumbers while keeping everything crisp and satisfying.
Nutrition Breakdown
This high protein cucumber salad isn’t just about flavor, it’s a nutritional powerhouse that fuels your day. With just 345 calories per serving and over 50 grams of protein, it’s the kind of dish that satisfies hunger without slowing you down.
Macronutrient Snapshot
- Calories: 345 kcal
- Protein: 50.3 g
- Carbohydrates: 14.7 g
- Fat: 9.6 g
That’s right, this high protein cucumber salad delivers more protein than many full meals, all in one light and refreshing bowl. Perfect after a workout, or during long office days when you need clean energy.
Why It Works
Greek yogurt provides creaminess and gut-friendly probiotics, while the chicken delivers complete protein. Cucumber and red onion offer hydration and antioxidants without unnecessary carbs.
Bonus Flavor Tip
For a light and refreshing drink that perfectly complements this dish, be sure to check out this cucumber and pineapple detox.
Final Thoughts & Serving Ideas
There’s something incredibly satisfying about a meal that’s fast, flavorful, and packed with protein. This high protein cucumber salad delivers all that in one chilled bowl, no cooking required. Whether you enjoy it solo, with a side of toasted pita, or next to grilled veggies, it adapts beautifully.
It’s a perfect solution for busy days, meal prep routines, or anyone trying to eat well without the stress. You can even double the recipe and keep it in the fridge for two quick lunches.
Hungry for more smart and satisfying recipes? Visit Blog page for time-saving dishes that keep you energized. And don’t forget to follow us on Facebook to share your creations and get inspired daily.
FAQ – High Protein Cucumber Salad
What can I add to a salad for more protein?
For extra protein, try adding hard-boiled eggs, cooked lentils, chickpeas, or seeds like hemp or sunflower. If you're already making this high protein cucumber salad, shredded turkey or tofu are excellent swaps too.
Is there protein in cucumber salad?
On its own, cucumber has very little protein. But when paired with Greek yogurt and chicken, like in this high protein cucumber salad, it becomes a serious protein-packed meal.
Is cucumber good for a high-protein diet?
Absolutely! While cucumbers aren’t high in protein, they’re ideal in a high-protein diet because they’re low-calorie and hydrating. They work as the perfect base to bulk up salads without adding heaviness.
What should not be mixed with cucumber salad?
Avoid watery dressings or overly salty toppings, they tend to make cucumbers soggy. Also, skip processed meats or creamy sauces with added sugar, which dilute the healthy benefits of a high protein cucumber salad.
Why must you not eat raw cucumber with meals?
Some believe raw cucumber can interfere with digestion when mixed with heavy foods. However, in a light dish like this high protein cucumber salad, it actually supports hydration and digestion thanks to its water content and fiber.
What can I blend with cucumber to lose weight?
Blend cucumber with lemon, mint, and ginger for a detox water, or try adding spinach and Greek yogurt for a low-calorie green smoothie. These combos work well alongside your high protein cucumber salad for balanced meals.
High Protein Cucumber Salad
- Total Time: 10 minutes
- Yield: 1 serving
Description
This high protein cucumber salad combines creamy Greek yogurt, lean chicken breast, and crisp cucumbers into a fast, refreshing, and satisfying bowl, perfect for summer lunches or post-workout meals.
Ingredients
1 medium cucumber, finely sliced
½ small red onion, diced
160g low fat Greek yogurt
1 clove garlic, minced or fresh
½ squeeze of lemon or 1 tsp lemon juice
6ml olive oil
Salt & pepper to taste
150g cooked chicken breast
Optional: lemon zest
Instructions
Slice the cucumber and red onion. Dice or shred the chicken breast. Mince the garlic.
In a 750ml bowl, combine cucumber, red onion, chicken, yogurt, garlic, olive oil, lemon juice, salt, and pepper.
Add optional lemon zest for more brightness.
Cover the bowl and shake vigorously, or mix with a spoon until evenly coated.
Serve chilled immediately or store in the fridge with the lid on for later.
Notes
For vegetarian option, replace chicken with chickpeas. For extra crunch, add fresh herbs or sunflower seeds just before serving.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (750ml)
- Calories: 345
- Sugar: 4g
- Sodium: 320mg
- Fat: 9.6g
- Saturated Fat: 2.3g
- Unsaturated Fat: 7.3g
- Trans Fat: 0g
- Carbohydrates: 14.7g
- Fiber: 1.5g
- Protein: 50.3g
- Cholesterol: 82mg
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